by BoomBOX | Dec 12, 2017 | WOD
Skills 3 sets: 8 tempo plate front squats (5 down / 1 pause / 5 up) 10 Bulgarian split squat (10L/10R) – unloaded :20 glute bridge hold Strength Pause Front Squat + Front Squat 3 second pause at bottom of squat Sport: 1×1+2 @ 70%; 3×1+2 @ 75% Life:...
by BoomBOX | Dec 11, 2017 | WOD
Skills 7 sets of: 2 wall walks 4 ring pull ups 8 V-ups :10 hollow body hold Metcon Sport: 4 rounds for time of: 5 muscle ups – ring or bar 50 double unders Life: 4 rounds for time of: 5 jumping muscle ups – ring or bar 50 double unders / 100 single unders...
by BoomBOX | Dec 11, 2017 | WOD
BoomBox North – WeightliftingHang Power Clean (knee) + Hang Clean (knee) + CleanWork to HS (1+1+1), 90% of HS (1+1+1), 95% of HS (1+1+1)Floating Clean DeadliftWork to Heavy 5, then 90% 5x2Good MorningModerate Weight 3×10
by BoomBOX | Dec 10, 2017 | WOD
Skills 2×3 muscle clean from high hang 2×3 tall clean (on toes) Strength Clean Sport/Life: 2-2-2-2-2-2 – building to a heavy double Fundamentals: 6×2 – same weight across all sets Metcon Sport: 5 rounds for time of: 7 hang cleans 155/105 14...
by BoomBOX | Dec 7, 2017 | WOD
Strength Push Press Sport: Work up to a 5RM for the day, then perform 2×5 @ 90% of 5RM Life: Work up to a 5RM for the day, then perform 2×5 @ 85% of 5RM Fundamentals: 5×5 – same weight across all sets Metcon Sport: For time: 100 double unders 20...
